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What Should I Eat to Get My . . .?

I’m often asked what foods are best for a variety of different nutritional entities. I just found this little list, and while it is not exhaustive, it’s a good start.

Vitamin B6: Beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals

Folate: Beans and legumes, citrus fruits and juices, wheat bran and other whole grains, dark green leafy vegetables, poultry, pork, shellfish, liver

Vitamin D: Fish, fish oils, oysters, fortified foods such as cow milk, soy milk, rice milk, and some cereals

Calcium: Milk, yogurt, buttermilk, cheese, calcium-fortified orange juice, green leafy vegetables (broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage), canned salmon and sardines canned with their soft bones, shellfish, almonds, Brazil nuts, dried beans

Zinc: Beef, pork, lamb, oysters; dark meat of poultry, peanuts, peanut butter, nuts, and legumes (beans), fortified cereals

Essential fatty acids (omega-3 fatty acids such as linolenic acid)

Fish (tuna, salmon, and mackerel oil) fish oil, flax seeds, flax oil, canola oil, walnut oil, dark green leafy vegetables

Tryptophan: Turkey, chicken, fish, milk, cheese, eggs, soy, tofu, sesame seeds, pumpkin seeds, tree nuts, peanuts, peanut butter